With all kinds of knowledge about aerobics, many people will do some appropriate exercises to ensure their health. Exercise is an important way for us to maintain our body function, and it is possible to grow taller if we persist in exercise. If you want to exercise yourself, you can consider this exercise. Now let's share all kinds of knowledge and skills about aerobics.
Various knowledge of aerobics 1 shaping.
Self-cultivation temperament index: ★★★★★★★
This course is not like ordinary mass aerobics, which makes people sweat in fanatical music, nor does it adjust their bodies through body movements from various angles like yoga. It is full of fun in the process of practice. Although its exercise intensity is not big, but the amount of exercise is not small. In the whole process, you will be emphasized to lift, stand, stand, tolerate, tighten and relax. If you persist for a long time, you will feel that your limbs have stretched a lot and your gestures have softened a lot.
Abdominal fitness
Abdominal reduction and beautiful buttocks index: ★★★★★★★
Belly dancing is a gypsy in dancing. It allows you to dance your waist, hips, abdomen, shoulders and arms as you like, and through a period of exercise, you can quickly show a beautiful "small waist" and beautiful body lines. Moreover, it is suitable for people of any age and shape to exercise. It is a dance only suitable for women, which makes women bloom with unprecedented sexy and charming brilliance.
Pilates (Pilates)
Weight loss index: ★★★★★★★
This course absorbs the essence of ancient yoga and Tai Chi, and every posture should be accompanied by breathing. It is necessary to grasp the posture of the body and ensure that the energy of all parts of the body can be consumed to a greater extent under the condition of ensuring the number of times, so as to achieve the purpose of reducing fat and shaping. Its movements change naturally and smoothly, without feeling overworked. Especially suitable for people who lack exercise.
Many people can't tell the difference between pilates and yoga. In fact, there is a big difference between the two: the fixation of abdomen and trunk is the core of Pilates training, while yoga pays attention to muscle movement and breathing regulation, with emphasis on muscles. If you want to have the beauty of lines, you should choose Pilates. If you want to stretch your body and reduce stress, you should choose yoga.
Various knowledge of aerobics 2 Aerobics is generally a group sport. It is a good fitness program to control the weight change after middle age. Many of us like to exercise and control our weight in this way, so what are the benefits of aerobic exercise? What should we pay attention to in aerobics?
Aerobics is a good fitness program to control the rapid weight gain after middle age. Popular aerobics at home and abroad can be roughly divided into six categories: a series of aerobics compiled according to different age groups; Male and female calisthenics compiled by different genders; Single, double and group aerobics compiled according to the number of people; According to aerobics to shape the body, improve the body posture and posture; Exercise all parts of the body according to aerobics; Aerobic exercise with bare hands or light equipment.
To sum up, aerobics is a group exercise, music, dance as a whole, the pursuit of human health and beauty. Therefore, aerobics has many social and cultural functions such as sports, dance, music and aesthetic education.
Matters needing attention in aerobics
Pay attention to every warm-up preparation and closing activities; Wear elastic sportswear and elastic sports shoes; Prevent rapid and large-scale tension contraction, especially for beginners, weak people, middle-aged people and quasi-elderly people, so as to prevent sudden muscle strain.
Be sure to pay attention to the following points
1, step by step. At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate.
Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise.
Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
2. Hygiene and health. After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.
People who often do aerobics should pay attention to their feet and often trim their toenails. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry.
3. Suitable clothes. When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.
4. Women should pay attention to the following points.
Skipping rope is a game that we used to play and like very much. Now, it is not only a game, but also a sport. So can skipping rope lose weight? Do you know the benefits of skipping rope to lose weight? Let me introduce the benefits and precautions of skipping to lose weight.
Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.
Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs.
Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.
Benefits of skipping rope to lose weight
Some foreign fitness experts especially admire skipping rope. Because it has many advantages:
1, simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2, exercise a variety of organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. British fitness expert Mam emphasized that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. His research confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions, which is also good for women's mental health.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. For beginners, you can jump 1 min in the same place, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and jump in series every day after half a year, for example, for 3 minutes at a time, ***5 times until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Precautions for skipping rope to lose weight
1, jump rope length should be appropriate.
Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.
(1) Wear a bra when doing exercises, especially those with strong support.
(2) menstrual exercise, the amount of exercise should not be too large.
(3) Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.
The role of aerobics
We usually have many sports, but not necessarily which one is really suitable for us. I think aerobics is suitable for people to keep fit, so what are the benefits of aerobics to the body?
First, shape formal beauty.
Aerobics has exercise value, first of all, form, which is divided into posture and body shape. Posture is our usual behavior. Then the body shape is the external form of our body. Now people like the perfect figure. Aerobics can change our body shape very well, but training is tiring, which is not suitable for the elderly to exercise a lot, but moderate exercise is still very good.
Second, improve health and beauty.
Aerobics has physiological value, health is a normal physiological function, and there is no pathological change and pathology. However, with the development of economy and social progress, modern health is not only physical health, but also psychological and behavioral health. Aerobics is an aerobic exercise. Aerobics is characterized by low intensity, high density and easy control of exercise. Therefore, in addition to good fitness effect for normal people and healthy people, it is also an ideal medical means for some patients, the disabled and the elderly.
Third, relieve mental stress and entertain the body and mind.
Aerobics has many values (psychological functions). With the development of the times and the progress of society, people enjoy the comfortable life and various conveniences brought by science and technology, but at the same time, they are also under mental pressure from all sides. Exercising aerobics to relieve stress has a good effect of entertaining body and mind, and aerobics has many benefits to the body, especially physical and mental health!
Conclusion: From the above introduction, I think everyone knows that aerobics is synonymous with good figure in the eyes of a large number of people. Because aerobics has the functions of shaping physical beauty, promoting health beauty, relieving mental stress and entertaining body and mind. Aerobics is really a good choice. I hope it helps you.